Welcome to the best strength and conditioning program in Fredericton. Our gym has produced almost 70 girls who squat over 200 pounds, 5 girls who squat over 275 pounds, and 3 girls who squat over 300 pounds. Our strongest girl squats 353 pounds at a bodyweight of 138 pounds (that’s 2.55 x bodyweight). Most of them had never touched a barbell before entering our gym and all of them maintained high level conditioning programs.
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Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's
Bench 3R
12, 16, 19, 21, 23, 25 *PR

40-30-20-10
Wall Balls (10)
Pushups (on 20 in. box)
Time: 13:53
My arm muscles are still quivering after this one! :P

Nice work 6 am! :)
Squat
70x3, 100x3, 120x3, 140x3, 152 /335 x 3 x 5

KB Press find 3RM
Worked up to 32 x 3 with right arm, only got 28 x 2 with left arm. Left tricep was cranky this morning.
Did get 16 x 20 with both arms (1 at a time)

15 minute run on treadmill (moderate pace)
Did 0 incline, 6 for speed, the whole 15 minutes.
Distance: 1.52 miles
Felt good and weird... had not ran on a treadmill in years.

Overall a very good session.
Bench 3RM to 43

40-30-20-10
Wallballs 14#
Pushups

15.59 - Thanks for the pushup help coach Tony!
PM: Hot Tub/Stretch.
Warmup:
CrossOver Activation.
10 Burpees + 10 Squats + 10 Lunges + 10 Chinups + 10 Pushups + 10 V-Ups + 2 Turkish Getups + Repeat in reverse order.
Hip Stuff.

Squats 81kg/180# x10 reps x 4 sets.
Split Squats 30kg/67# 12 reps (per leg) x 3 sets.

300 Double Unders in 4:27.
Started with the speed rope, it broke on rep 68, kept the clock running and grabbed a heavy rope to finish them off. Man that heavy rope is work. haha! PR for 300 is 3:56 with the speed rope....so add a break and a heavy rope...4:27 is pretty darn good. :)

Cooldown:
CrossOver Symmetry.
Bench 3RM to 47

40-30-20-10
Wall Balls (14lbs)
Pushups
14:54
Bench 3RM to 77

40-30-20-10
Wall Balls (Orange)
Pushups
13:55

PS.. Wall balls.. you suck! Just saying.
Bench 3RM to 45. Felt easy but hadn't done benches in almost 4 weeks so kept things on the conservative side.

20-15-10-5:
Wall Ball (20)
Push ups
Time: 6:59. Yes I sandbagged it by doing half the reps, using the heavier ball as an excuse. I like this Open Gym option :)